20131112

9 & 10 am - 12 Days of Christmas v2
For time:
1 back squat
2 pull ups, 1 backsquat
3 tuck jumps, 2 pull ups, 1 backsquat (follow this rep scheme for the rest)
4 push press
5 wall balls
6 jumping lunges
7 supermans
8 burpees
9 situps
10 box jumps
11 push ups
12 kettlebell swings

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20131111

"Annie"
For time:
50-40-30-20-10
double-unders and situps

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20131109

"Barbara"
30 min time cap
5x:
20 pullups
30 pushups
40 situps
50 squats
3 min rest between rounds

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20131113

1 min max of each:
Jumping pullups
Tire flips (in partners)
Kettlebell swings
Situps
Medicine ball cleans
Squats
Burpees
Rest 1 min then repeat all movements

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20131029 9 & 10 am

Tabata squats, pushups, situps, jumping pull ups

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20131028

Tabata squats, pushups, situps, jumping pull-ups

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20131015

9:30 a.m.
Repeat of our very first workout six weeks ago - and you ladies were taking 3-7 minutes off your time! Unbelievable results and fantastic work.

Find max deadlift

Run 200m
30 squats, 30 pushups, 30 situps
Run 200m
20 squats, 20 pushups, 20 situps
Run 200m
10 squats, 10 pushups, 10 situps

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20130219

Find max 1 rep front squat, then:

Tabata This:

At each station, complete 8 cycles of 20 seconds of work, 10 seconds of rest

Pull-ups
Sit-ups
Push-ups
Squats

rest 1 min between stations

Thank you to all the friends that came out! It was a blast!

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